The Flat Belly Diet At A Glance
Rule #1: Stick To 400 Calories Per Meal.
Every Flat Belly Diet meal and snack contains a MUFA-rich food plus other wholesome foods to total about 400 calories per meal. It’s not necessary to make sure every meal is exactly 400 calories, but it is important that, over the course of a day, you get about 1,600 calories. If one meal is a bit over 400, make the next a bit under 400 and so on.
Rule #2: Never Go More Than 4 Hours Without Eating.
A diet won’t work if it makes you feel hungry or tired. Eat every 4 hours. This should help you feel fueled and energized, prevent you from feeling hungry, hold cravings at bay, and keep your metabolism revved up, energized, and burning calories throughout the day.
Rule #3: Eat A Mufa At Every Meal.
Monounsaturated fatty acids, or MUFAs, are the healthy oils found in many plant foods. They are delicious and packed with nutrients, and they fill you up fast (and keep you full longer).
1. Oils
2. Nuts and seeds
3. Avocados
4. Olives
5. Dark chocolate
The foundation of the Flat Belly Diet is the Mediterranean style of eating, the gold standard of nutrition for optimal health and disease prevention. That’s why the food lists are limited to whole foods or very minimally processed foods that are naturally rich in plant-based antioxidants, fiber, and other healthful nutrients.
MUFAs serve a “double duty”. They fight belly fat (as well as heart disease, type 2 diabetes, high blood pressure, and cancer), and their antioxidants and other natural substances (such as resveratrol in nuts and dark chocolate, oleocanthal in olive oil, beta-sitosterol in avocado, etc.) protect your health in other ways, too!
The Flat Belly Diet is made up of two parts
The 4-Day Anti-Bloat Jumpstart and Your Ultimate 28-Day Eating Plan.
The 4-day jumpstart is specifically designed to target belly bloat and water retention, whereas the 28-day plan featuring MUFA-rich foods is designed to help reduce belly and overall body fat.
The 4-Day Anti-Bloat Jumpstart
The goal of the jumpstart is to help you reduce or eliminate bloating and the sluggishness that accompanies it. It’s important to keep in mind that the results of the jumpstart are highly dependent on your habits before you started. But many Flat Belly Dieters reported feeling energized after the jumpstart and found it a great transition (physically and mentally) to the regular plan.
Four Lifestyle Factors That Can Influence How Prone You Are To Bloating Or Fluid Retention.
1. Stress. A stressful event triggers hormone fluctuations that raise blood pressure and divert blood to your extremities, causing your digestive system to slow down. This can leave that last meal sitting around in your intestine a little longer, causing bloat.
2. Lack of fluid. It’s true that you need about 8 glasses of water a day. Drinking water and eating “watery” foods such as greens, melon, and other fruits and vegetables guard against water retention and constipation, which can cause bloating.
3. Lack of sleep. Your nervous system depends on adequate sleep. Too little sleep disrupts the intricate workings of this system, which controls the rhythmic contractions of your GI tract and helps keep things humming along.
4. Air travel. The average plane maintains cabin pressure equal to 5,000 to 8,000 feet above sea level in order to provide a comfortable atmosphere for the passengers. At that altitude, free air in the body cavities tends to expand by around 25 percent.
Pressure changes also increase the production of gases in your digestive system. As the pressure in the cabin drops, the air in your intestines expands, causing bloating and discomfort. Cabin pressurization is also responsible for increased water retention because it impacts your body’s natural fluid balance. Add in the dehydration caused by recirculated air, and those bloat miles add up. Before and during your flight, drink as much water as possible and walk around as often as possible during the flight.
Jumpstart Basics
Follow the 4-Day meal plan exactly.
This includes four smaller meals, one of which is a refreshing, bloat-blasting smoothie. You’ll notice that there are generally healthy foods, such as raw vegetables and citrus fruits, that you should avoid during the 4-day jumpstart. These foods provide great nutritional value, but can contribute to bloat because of their bulk and acidity.
The Right Way To Hydrate
Limit water intake to a little over 2 liters, or up to 10 (8-ounce) glasses, per day. Your kidneys do a good job of filtering excess water, but more than this is generally not needed for nonactive hours. You’ll see that this is the amount of Sassy Water we ask you to drink each day during the 4-day jumpstart. We encourage you to keep that up during the 28-day eating plan, as well.
If there are foods on the 4-day jumpstart that you’re allergic to, we have provided a list of approved substitutes. Again, please stick to these substitutes, which were carefully chosen to give you balanced nutrition without promoting bloat.
Eat four 300-calorie meals a day.
The 4-day jumpstart includes fewer calories—about 1,200 daily—than you’ll be eating on the rest of the Flat Belly Diet, which allows about 1,600 per day. Eating less for these 4 days reduces the amount of food in your GI tract at any one time, cuts back on the release of stomach acids, and gets your body used to a four-meal-a-day schedule.
Drink one full recipe of Sassy Water each day.
The ingredients in Sassy Water aren’t just for flavor: The ginger helps calm and soothe your GI tract. Even more important, the simple act of making this Sassy Water every day will serve as a reminder during the jumpstart that life is a little bit different and things are going to change.
Sassy Water Recipe
2 liters water (about 8½ cups)
1 teaspoon freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small spearmint leaves
Combine all ingredients in a large pitcher and let flavors blend overnight. Drink the entire pitcher by the end of each day.
Eat slowly.
When you eat quickly, you take in large gulps of air, which get trapped in your digestive system and cause bloating.
Avoid the following foods.
The following foods are off-limits for the 4 days of the jumpstart:
Alcohol, coffee, tea, hot cocoa, and acidic fruit juices
Bulky raw foods
Carbonated drinks
Chewing gum
Excess carbs
Fatty foods
Fried foods
Gassy foods, including broccoli, Brussels sprouts, cabbage, cauliflower, citrus fruits, legumes, onions, and peppers
Salt, from the saltshaker, salt-based seasonings, and highly processed foods
Spicy foods, including foods seasoned with barbecue sauce, black pepper, chile peppers, chili powder, cloves, garlic, horseradish, hot sauce, ketchup, mustard, nutmeg, onions, tomato sauce, or vinegar
Sugar alcohols, such as xylitol and maltitol, which are often found in low-calorie, low-carb, or sugar-free products such as candy, chewing gum, ice cream, and jam
Making The Afternoon Smoothie
It presents a challenge for many working men and women. Pack the ingredients separately, such as 1 cup blueberries, 1 cup fat-free milk, and—instead of the flaxseed oil—2 tablespoons sunflower seeds. Mix them in a bowl or cup. If you choose to do this, get 1 pint fresh instead of frozen blueberries, leave the flaxseed oil off your shopping list, and buy an additional ½ cup sunflower seeds.
Your 4-Day Shopping List
PRODUCE
Lemons, 4 medium
Green beans, 8 ounces fresh or 9 ounces frozen
Baby carrots, 10-ounce bag
Cucumbers, 4 medium
Cremini mushrooms, 2 cups
Grape tomatoes, 2 pints fresh
Mint, 2 bunches fresh
DAIRY
Fat-free milk, ½ gallon
String cheese, 6-ounce package light or low-fat
FROZEN FOOD
Blueberries, 2 (10-ounce) bags frozen unsweetened
DRY GOODS
Corn flakes, such as Erewhon or Nature’s Path, 12-ounce box unsweetened
Flaxseed oil, 8-ounce bottle cold-pressed organic
Extra virgin olive oil, 8-ounce bottle
Sunflower seeds, without the shell, 1 cup bulk or 9-ounce package roasted or raw unsalted
Applesauce, 4 (4-ounce) cups or 16-ounce jar unsweetened
Pineapple tidbits packed in juice, 2 (4-ounce) cups or 8-ounce can
Raisins, 6 (1-ounce) boxes or ¼ cup bulk unsweetened
Instant Cream of Wheat, 12-ounce box
Cooking spray, 7.2-ounce can
Brown rice, 14-ounce box
SPICES
Ginger, 1-2 knuckles fresh
MEAT/SEAFOOD
Chicken breast, 9 ounces uncooked boneless, skinless
Organic deli roast turkey, 8-ounce package low-sodium2
Tilapia or other mild white fish, 11 ounces uncooked
Chunk light tuna in water, 6-ounce can or 2 (3-ounce) cans
ANY OF THESE APPROVED SALT-FREE SEASONINGS
If you want to add flavor to your food, use some of these Flat Belly Diet-approved salt-free seasonings and herbs with your meals:Original and Italian medley Mrs. Dash salt-free seasoning blends
Fresh or dried: basil, bay leaf, cinnamon, curry powder, dill, ginger, lemon or lime juice, marjoram, mint, oregano, paprika, rosemary, sage, tarragon, or thyme
SUBSTITUTIONS ON THE JUMPSTART
Because the 4-day jumpstart targets belly bloat and water retention, it is the most limited portion of the Flat Belly Diet. We encourage you to follow the meal plan exactly, but if you are allergic to one of these foods or have special dietary needs, use one of these jumpstart-approved substitutes instead. Note that all of the foods in each row are interchangeable with each other. Simply match the exact amounts mentioned here and swap away.
DAY 1
THE 4-DAY ANTI-BLOAT JUMPSTART MENU
BREAKFAST
1 cup unsweetened corn flakes
1 cup fat-free milk
¼ cup roasted or raw unsalted sunflower seeds
4 ounces (½ cup) unsweetened applesauce
Glass of Sassy Water
LUNCH
4 ounces deli turkey
1 pint fresh grape tomatoes
1 low-fat string cheese
Glass of Sassy Water
SNACK
Blueberry Smoothie: Blend 1 cup fat-free milk and 1 cup frozen unsweetened blueberries in a blender for 1 minute. Transfer to a glass and stir in 1 tablespoon cold-pressed organic flaxseed oil or serve with 2 tablespoons sunflower seeds, without the shell.
DINNER
4 ounces grilled tilapia, drizzled with 1 teaspoon olive oil
1 cup steamed green beans
½ cup cooked brown rice
Glass of Sassy Water
DAY 2
THE 4-DAY ANTI-BLOAT JUMPSTART MENU
BREAKFAST
1 packet instant Cream of Wheat
1 cup fat-free milk
¼ cup roasted or raw unsalted sunflower seeds
2 tablespoons unsweetened raisins
Glass of Sassy Water
LUNCH
3 ounces chunk light tuna in water, drained
1 cup steamed baby carrots
1 low-fat string cheese
Glass of Sassy Water
SNACK
Pineapple Smoothie: Blend 1 cup fat-free milk, 4 ounces canned pineapple tidbits in juice, and a handful of ice in a blender for 1 minute. Transfer to a glass and stir in 1 tablespoon cold-pressed organic flaxseed oil or serve with 2 tablespoons sunflower seeds, without the shell.
DINNER
3 ounces grilled chicken breast, drizzled with 1 teaspoon olive oil
1 cup cremini mushrooms, sautéed in cooking spray, if desired
½ cup cooked brown rice
Glass of Sassy Water
DAY 3
THE 4-DAY ANTI-BLOAT JUMPSTART MENU
BREAKFAST
1 cup unsweetened corn flakes
1 cup fat-free milk
¼ cup roasted or raw unsalted sunflower seeds
2 tablespoons unsweetened raisins
Glass of Sassy Water
LUNCH
4 ounces deli turkey
1 cup steamed baby carrots
1 low-fat string cheese
Glass of Sassy Water
SNACK
Blueberry Smoothie: Blend 1 cup fat-free milk and 1 cup frozen unsweetened blueberries in a blender for 1 minute. Transfer to a glass and stir in 1 tablespoon cold-pressed organic flaxseed oil or serve with 2 tablespoons sunflower seeds, without the shell.
DINNER
4 ounces grilled tilapia, drizzled with 1 teaspoon olive oil
1 cup cremini mushrooms, sautéed in cooking spray, if desired
½ cup cooked brown rice
Glass of Sassy Water
DAY 4
THE 4-DAY ANTI-BLOAT JUMPSTART MENU
BREAKFAST
1 packet instant Cream of Wheat
1 cup fat-free milk
¼ cup roasted or raw unsalted sunflower seeds
4 ounces (½ cup) unsweetened applesauce
Glass of Sassy Water
LUNCH
3 ounces chunk light tuna in water, drained
1 pint fresh grape tomatoes
1 low-fat string cheese
Glass of Sassy Water
SNACK
Pineapple Smoothie: Blend 1 cup fat-free milk, 4 ounces canned pineapple tidbits in juice, and a handful of ice in a blender for 1 minute. Transfer to a glass and stir in 1 tablespoon cold-pressed organic flaxseed oil or serve with 2 tablespoons sunflower seeds, without the shell.
DINNER
3 ounces grilled chicken breast, drizzled with 1 teaspoon olive oil
1 cup steamed green beans
½ cup cooked brown rice
Glass of Sassy Water
Your 28-Day Eating Plan
This plan takes the guesswork out of creating MUFA-rich meals and makes it super-easy to learn how to eat the Flat Belly Diet way.
Your Ultimate 28-Day Eating Plan is, of course, based on the three rules of the Flat Belly Diet:
Rule #1: Stick to 400 calories per meal.
Rule #2: Never go more than 4 hours without eating.
Rule #3: Eat a MUFA at every meal.
The MUFA Meal Maker Guide:
Guideline #1: Consume no more than 4 grams of saturated fat per meal.
Guideline #2: Ban trans fat.
Guideline #3: Avoid artificial sweeteners, flavorings, and preservatives.
Guideline #4: Limit sodium to less than 2,300 milligrams per day.
Making Meals Using MUFA
Flat Belly Diet meals are balanced, with around 35 percent of the calories coming from MUFA-rich fats, 45 percent from carbohydrates, and 20 percent from proteins. But don’t let the percentages scare you; creating your own Flat Belly meals is easy—no math required! You start by selecting your MUFA, and then you simply “build” your meal by adding lean proteins, whole grains or fruit, and (for lunch or dinner) vegetables.
Here’s how to build a Flat Belly Diet meal.
If your chosen MUFA is oil, nuts, or seeds, pair it with: 3 ounces lean protein (about the size of a deck of cards)
½ cup cooked whole grain, such as brown or wild rice (mini fruit cup size), or 1 whole grain bread serving, such as half of a whole wheat pita, or 1 cup fruit (1 baseball)
2 cups raw or steamed veggies (2 baseballs)
Example: 3 ounces grilled salmon served over ½ cup whole wheat couscous mixed with 2 tablespoons toasted pine nuts. Serve with 2 cups steamed mixed vegetables.
If your chosen MUFA is avocado or olives, pair it with: 3 ounces lean protein (deck of cards) or 2 ounces lean protein and 1 dairy, such as 1 slice cheese or ¼ cup shredded or crumbled cheese
2 cups raw or steamed veggies (2 baseballs)
1 cup starchy vegetables, such as beans, corn, peas, or potatoes, or ½ cup cooked whole grain or 1 whole grain bread serving, such as half of a whole wheat pita or wrap or 1 slice whole grain bread
Example: 1 slice toasted whole grain bread topped with ¼ cup sliced avocado and 3 ounces roasted chicken. Serve with 2 cups steamed broccoli with a spritz of fresh lemon.
If your chosen MUFA is dark chocolate, such as ¼ cup semisweet or dark chocolate chips, pair it with: 1 cup fruit
1 cup dairy, such as fat-free cottage cheese or fat-free plain yogurt, or 6 ounces fat-free flavored yogurt or 1 cup whole grain, such as oatmeal, or 2 whole grain waffles
Example: Melt ¼ cup semisweet or dark chocolate chips and drizzle over 1 cup sliced strawberries. Serve with 1 cup fat-free plain yogurt.
Know The Food Labels
The Nutrition Facts labels on packaged foods can help you make Flat Belly Diet-friendly choices in the grocery store.
Here’s what to keep your eye on:
Serving Size: It’s important to make the serving size one of the first things you check on the label so that you know exactly what’s in the package; use the “Servings Per Container” to double-check the amount. So if you have a container of ice cream listing “Servings Per Container: 4,” and you plan to eat the entire container, you should multiply the calories (and everything else) by four.
Saturated Fat: The Flat Belly Diet saturated fat limit is no more than 3 to 4 grams per 400-calorie meal. Saturated fat content can vary considerably from brand to brand, so read labels and always select packaged products with little or no saturated fat listed on the label.
Trans Fat: Trans fat should be avoided on the Flat Belly Diet. Look for products with 0 grams of trans fat listed on the label. Also check the ingredients list for the trans fat key words hydrogenated, partially hydrogenated, and shortening. Manufacturers are allowed to claim 0 trans fat for any food actually containing up to ½ gram per serving, so it’s important to identify trans fats in the ingredients list.
Sodium: The Flat Belly Diet works best when you keep your total sodium below 2,300 milligrams a day. Because sodium content can vary considerably from brand to brand, it’s important to read labels and to always select the lower-sodium product.
MUFA-Rich Ingredients:
Since MUFAs usually aren’t listed on the food label, the best way to spot them in packaged foods is to look at the ingredients lists. Look for MUFA-PACKED foods like oils, nuts, legumes (edamame and peanuts) and seeds, avocados, olives, and dark chocolate.
Note: Foods that include a MUFA in the ingredients are not considered a MUFA for the purposes of building a Flat Belly Diet meal.
How To Shop For, Store, And Use MUFAs
The more you know about your MUFAs, the easier it is to make the Flat Belly Diet work for you! To get the most MUFA for your money, use the following tips and tricks for shopping, storing, and using MUFA-rich foods, including oils, nuts, seeds, avocados, olives, and our favorite MUFA: dark chocolate.
Measuring Your MUFAS
Dieters who guesstimate the amounts they eat of calorie-dense MUFA-rich foods are making a big Flat Belly Diet no-no, since overestimating can seriously delay progress. For example, if you drizzle 2 tablespoons of olive oil over your salad (instead of the proper 1-tablespoon MUFA allowance), you’ll get around 120 extra calories. Research shows that most people underestimate serving sizes when eyeballing them, so get in the habit of measuring not only your MUFAs but all of your Flat Belly Diet food. It’s easy enough to stash a tablespoon in your purse or briefcase so that you can do this when you’re out and about. This will help you control not only your portions but also your hunger, to give you the health and weight loss results you’re after.
1. Oils
Plant-based oils are an important part of your Flat Belly Diet. Low in saturated fat and packed with good-for-you MUFAs, they’re a delicious way to up your MUFA intake.
Shopping and Storing: Because all MUFA-rich oils are sensitive to heat, light, and air and will go rancid if exposed to these elements or kept too long, it’s important to buy in small amounts (only what you will use within a couple of months) and store properly. Select expeller-pressed or cold-pressed oils whenever possible, and store them in a cool, dark place in the back of your pantry or in the refrigerator. Although some, like olive oil, will thicken when chilled, this does no harm to the oils, and they will resume liquid form when they return to room temperature.
Using: From robust and hearty to fragile and delicate, MUFA oils can be included in your diet in a variety of tasty ways.
Olive oil. Drizzle extra virgin olive oil on salads, veggies, and finished dishes, including pasta and grilled meats and fish. It’s made from higher-quality, more freshly picked olives through a process that does not involve chemicals, so its fruity flavor and beneficial nutrients are uncompromised. Try using less expensive olive oils for cooking with moderate heat (sautéing or roasting below 375°F; medium on the stovetop).
Canola oil. Versatile and neutral flavored, canola oil is perfect for cooking that requires moderately high heat (up to about 435°F), including baking.
Refined peanut oil. With a high heat tolerance (up to about 450°F) and neutral flavor, this oil is ideal for sautéing or roasting at high temperatures and grilling over direct heat.
Sesame oil. This strongly flavored oil adds an intense taste to marinades, dipping sauces, dressings, and stir-fries.
High-oleic safflower and sunflower oils. Look for natural, unrefined safflower and sunflower oils that specify “high-oleic” on the label. This means the oils are made from plants bred to have much higher MUFA concentrations than regular safflower and sunflower oils. These mild-tasting oils won’t congeal when chilled, making them ideal for dressing cold dishes like pasta salads.
Walnut oil. Strongly flavored and heat resistant, this pricey oil is best used as a flavoring agent for special dishes.
Flaxseed oil. Fragile and nutty-flavored flaxseed oil has stellar nutritional benefits, but those properties are lost when the oil is heated, so it is not suited for cooking. Select cold-pressed oil, keep it refrigerated, and try swirling it into a cold soup or vegetable dip, adding it to smoothies, or drizzling over a salad of delicate greens.
2. Pesto
Pesto—a sauce made with olive oil, herbs, garlic, Parmesan, and pine nuts—is a MUFA must-have. You can make your own (see recipe on page 122 in the Flat Belly Diet! Cookbook), or you can buy it already prepared, like Classico Sun-Dried Tomato Pesto or Buitoni Pesto with Basil. Keep in mind that pesto is packed not only with flavor but also with calories (around 50 to 80 calories per tablespoon), and a little goes a long way. Mix a tablespoon or two with pasta, spread some on a sandwich, or spoon it over grilled fish or chicken for a MUFA-dense delicious meal.
3. Nuts and Seeds
Packed with protein, flavor, and (of course!) MUFAs, nuts, legumes, and seeds are practical and portable sources of MUFAs.
Nuts
Shopping and Storing
Unshelled: Buying nuts whole, with their natural protective covering intact, not only ensures freshness but is also much more economical than buying shelled nuts. Whole nuts can be stored in a cool, dark place for 2 to 3 months.
Shelled: Shelled nuts (no cracking required) are sold in the baking and snack aisles of the supermarket, as well as in natural and specialty organic food stores, where you’ll find a larger variety and better quality of nuts. Select unsalted nuts, raw or roasted without oil. Store them in airtight containers in the refrigerator for up to 3 to 4 months or well wrapped in the freezer for up to a year.
Using: Convenient and portable, nuts are a perfect on-the-go MUFA. Toss them into your purse, suitcase, or gym bag for an anytime snack or meal addition. As you’ll see in Your MUFA Serving Chart (on page 132), the serving size for most nuts is 2 tablespoons; you may want to measure that amount into small zip-top plastic bags—or simply carry a tablespoon with you. Nuts are a crunchy and MUFA-rich way to jazz up just about any dish.
Almonds. Whether dry roasted, raw, sliced, blanched, slivered, or chopped, this versatile nut can be tossed into vegetable salads, granolas and mueslis, fruit salads, and grain-based salads. Almonds can also be used in baking, ground to top or encrust fish fillets or chicken breasts, or pureed with herbs for a pesto alternative.
Brazil nuts. These large tree nuts have a mild flavor and rich, coconut-like texture, and they can be coarsely chopped and mixed with rice pilaf or grain-based salads (such as quinoa, bulgur, or brown rice).
Cashews. With a deep flavor and creamy texture, these nuts are perfectly paired with fruit, salads, stir-fries, and curried dishes.
Hazelnuts (filberts). Their sweet flavor makes them especially suited for baked goods and sweet dishes. Also try them added to granolas and mueslis, fruit salads, pilafs, grain-based salads, and spinach salads.
Macadamia nuts. These buttery, decadent-tasting nuts pair brilliantly with tropical fruits like pineapple, kiwifruit, and mango and with mild-flavored fish, including halibut, sole, tilapia, cod, and mahi mahi.
Pecans. With a rich, sweet flavor and a classic crunch, these nuts are a natural not only with desserts but also with spinach salads, rich pureed soups, roasted squash, baked apples, and crisp-tender vegetables. Also try them stirred into waffle, pancake, or muffin batter.
Pine nuts. These nutlike seeds are best pureed in pesto, toasted and tossed into salads and pasta dishes, stirred into grain dishes, or mixed with sautéed greens like spinach, kale, or chard.
Pistachios. These crunchy nuts are delicious mixed in savory dishes like pasta, chicken salads, and grain dishes.
Walnuts. With a longer shelf life (9 to 12 months in the refrigerator) than many other nuts, they make a good staple nut to stock in the kitchen. Use them crumbled onto salads, pasta, and soups; pureed into a hummuslike dip; or tossed with rolled oats.
Toasty And Tasty
Toasting nuts releases their natural oils, which not only enhances the aroma and flavor but also makes their texture crunchier. Toasting nuts at home is easier than you think. Here’s how. In the oven: Preheat the oven to 250°F. Spread shelled nuts on a baking sheet and bake for 1 to 2 minutes. Shake the pan and continue to bake for 1 to 2 minutes longer or until the nuts start to turn light brown. Immediately remove from the oven.
On the stovetop: Place shelled nuts in a heavy skillet on the stovetop. Heat the skillet slowly over medium heat (shaking the pan continuously), until the nuts start to turn light brown—2 to 4 minutes. Remove from the heat immediately.
Keep in mind that toasting nuts is a process that starts slowly, but ends quickly. Burning makes nuts taste bitter, so be sure to remove them from the heat as soon as they start to turn color. They will continue to cook as they cool.
4. Nut Butters
Tried-and-true peanut butter is a MUFA-packed superstar, but to mix things up, why not try nut butters like almond and cashew? No matter what nut butter you use, be sure to buy all-natural brands in order to avoid emulsifiers and other unhealthy additives. Look for nut butters whose ingredients list shows just nuts and maybe a little salt, oil, or a touch of sugar or honey, such as Futters Nut Butters.
Legumes
Not all legumes (plants that bear fruit in the form of a pod that opens along two seams) are good sources of MUFAs. Some, such as beans, peas, and lentils, are fantastic sources of protein and other nutrients, so you should definitely include them in your diet, but they don’t contain MUFAs. Edamame (green soybeans) and peanuts, however, are MUFA-PACKED exceptions.
Edamame
Shopping and Storing: While fresh soybeans (deep green fuzzy pods) are sometimes available at local farmers’ markets, frozen edamame are almost always available at large supermarkets. You can get them shelled and cooked, whole and cooked, or whole and uncooked.
Using
Unshelled: The outside pods aren’t edible, but eating your edamame straight from pod to mouth is a fun (and authentically Japanese) way to enjoy these legumes. Just hold the pod lengthwise near your lips and pinch its outer edge to press the beans against the inner seam, which will split so the beans pop into your mouth. Two cups unshelled edamame is equivalent to 1 cup shelled (which is 1 MUFA serving).
Shelled: Shelled and cooked soybeans are a perfect complement to whole grains, meats, salads, soups, and vegetable dishes. They team up especially well with Asian-inspired meals.
Peanuts
Shopping and Storing: You can choose from whole or shelled; skin-on or blanched; raw, dry roasted, or boiled. Like tree nuts, whole unshelled peanuts can be stored in a cool, dark place for 2 to 3 months, and shelled peanuts can be stored in airtight containers in the refrigerator for up to 3 to 4 months or wrapped in the freezer for up to a year.
Using: Whether whole, halved, chopped, roasted, or raw, peanuts can be included in stir-fries, salads, whole grain dishes, and whole wheat noodle salads. They can also be used in dressings, dips, and baked goods.
Seeds
Shopping and Storing: As with nuts, you will find a larger and fresher selection of seeds in natural and specialty organic food stores. Whole seeds should be kept in airtight containers in the refrigerator and taste best if they are consumed within a couple of months. Once ground, seeds go bad very quickly, sometimes within a few days.
5. Tahini
Tahini, a Middle Eastern pantry staple, is a creamy paste made from ground sesame seeds. It’s available roasted or plain in the ethnic food section of most supermarkets. It’s also an ingredient in spreads and hummus (any flavor), such as Sabra Tahini Spread and Dip. Try it as a dip for veggies, a spread for sandwiches, and a dressing for salads when mixed with oil, vinegar or lemon juice, parsley, and garlic.
6. Guacamole
Guacamole is a dip made with ripe avocados mashed with tomatoes, onion, cilantro, jalapeño chile peppers, and lime juice. You can whip up your own (see recipe on page 59) or look for supermarket brands like AvoClassic and Wholly Guacamole that list real avocados as the first ingredient. Use it as a dip, in burritos, or as an interesting sandwich topping.
Using: Snack on them out of hand or use whole toasted seeds sprinkled on cereal, yogurt, and fruit; tossed into green salads; stirred into tuna, chicken, or turkey salad; or added to savory baked goods. Raw kernels can be sprinkled over breads and muffins before baking and sautéed with vegetables, and ground seeds can be folded into veggie or turkey burger mix or used as a base for sauces and dips.
7. Avocados
This super-creamy fruit is not only packed with MUFAs but is also high in cancer-fighting carotenoids. It’s a decidedly decadent and healthy way to get a MUFA in every meal.
Shopping and Storing: Avocados are typically available in two varieties—the Hass or California (pebbled green skin that turns dark brown as the fruit ripens) and the larger Florida variety (smooth green skin). For either variety, buying unripe or just barely ripe ensures the best flavor and texture: Pick fruits that are quite firm or give only ever so slightly to a gentle squeeze. Ripening at room temperature usually takes just a day or two (no more than three or four at most), and putting the fruit in a brown bag can speed the ripening process by about a day. Once ripe, refrigerate and use within a day or two.
Using: Spread it like butter on bread, sandwiches, and burgers; mash it into dips; and use it sliced or chopped in salads and wraps. Avocados pair particularly well with Mexican-themed dishes like quesadillas, taco salads, and fajitas.
8. Olives
These Mediterranean gems are not only chock-full of MUFAs but also rich in vitamin E, an antioxidant that protects cell membranes and reduces inflammation. From green, black, or brown to Spanish, Greek, and California, there are plenty of ways to incorporate olives into your life.
Shopping and Storing: Olives are found all over the supermarket—look for them in the condiment/pickle aisle, the natural foods section, the deli, and the international department. For the best flavor and texture, whenever possible select unpasteurized fresh olives over pasteurized jarred varieties and choose whole olives over pitted. They can be kept in airtight containers at room temperature, but they’ll last longer when stored in the refrigerator.
Using: Whole, pitted, or sliced olives are a wonderful snack and a tangy addition to salads, stewed chicken and meat dishes, and pasta sauces.
9. Dark Chocolate
A diet that encourages you to eat chocolate? You bet! Dark chocolate is a rich source of MUFAs and, if consumed in (ahem) reasonable quantities, a healthy and enjoyable component of the Flat Belly Diet.
10. Tapenade
Traditional tapenade is a delightful mix of chopped olives, olive oil, and seasonings. Used as a spread, sauce, or condiment, it’s easy to prepare your own (see recipe on page 181 of the Flat Belly Diet! Cookbook ) and even easier to pick up packaged tapenade in the supermarket. Beware of artichoke, eggplant, and other tapenade impostors; instead opt for olive tapenades, like Mt. Vikos Kalamata Olive Spread or Cantaré Olive Tapenade, that list olives as the main ingredient and have around 40 calories per tablespoon.
Watch What You Drink
From sodas, lattes, and sports drinks to juice, milk, and smoothies, calories are hiding in your drinks. And don’t forget about alcoholic drinks. At 7 calories per gram, alcohol delivers more calories than protein and carbohydrates, making wine, beer, and other cocktails nutrient-poor calorie traps. In fact, one large margarita can easily contain as many (or more) calories as an entire meal.
Studies show that the calories from liquid drinks don’t satisfy your hunger as well as the calories from solid foods and have little or no effect on how much you eat over the course of the day. On the Flat Belly Diet, stick with thirst quenchers that won’t throw off your weight loss efforts. Water, coffee, and tea are good picks—and of course a Flat Belly Diet fave, Sassy Water (see page 11 for recipe).
Shopping and Storing: You can buy your dark chocolate in chunks, bars, or chips. Look for chocolate with at least 60 percent cacao, and keep in mind that heat affects flavor and consistency, so your favorite eating chocolate may not be the best performer as a baking chocolate. Chocolate should be stored in its original wrapping in a cool, dry place (but not in the fridge, which is too cold and moist) and away from strong-smelling items (chocolate absorbs odors). Stored properly, most dark chocolate will last up to a year.
Using: Dark chocolate is divine all on its own, of course, but it can also be swirled into oatmeal; mixed into muffin, waffle, and pancake batter; sprinkled into yogurt; and eaten with fruit.
What Else Can I Eat?
In addition to a delicious “MUFA at every meal,” your Flat Belly Diet is packed with lots of other hearty and wholesome foods that will keep you feeling satisfied and hunger free. There are no forbidden foods on the Flat Belly Diet, but you do want your meals to be a balanced mix of MUFA-rich fats; good-for-you carbohydrates, including whole grains, fruits, and vegetables; and lean proteins, like fish, chicken, beans, and low-fat dairy. This combination of foods, eaten at regular intervals (every 4 hours), will keep you burning belly fat, while maintaining energy, muscle mass, and bone density.
Here are a few general guidelines to keep in mind to help you eat and lose weight the Flat Belly Diet way.
Guideline #1: Consume no more than 4 grams of saturated fat per meal.
Saturated fat raises levels of LDL (“bad” cholesterol) in your blood and, in turn, increases your risk of cardiovascular disease and stroke. Animal products, like meat and dairy products, are the main sources of saturated fat, but tropical oils—coconut oil and palm (or palm kernel) oil—and cocoa butter are also high in saturated fat. Small amounts of saturated fat are also found in some other plant foods, including MUFA-RICH olive oil and nuts, so it’s impossible to eliminate the saturated fats altogether. However, you can greatly decrease the amount in your diet by substituting healthier fats, like olive oil and canola oil, for straight saturated fats like butter. In Your Ultimate 28-Day Eating Plan, we’ve kept the saturated fat level as low as possible (around 3 grams per meal), so you see it is possible to have flavor without saturated fats!
About Dark Chocolate
With the limit on saturated fats, you might be wondering why dark chocolate is included in the Flat Belly Diet plan, since the amount we recommend (¼ cup of chocolate chips or the equivalent) contains quite a bit more than 3 grams of saturated fat. There are different types of saturated fat, and the type in dark chocolate (stearic acid) largely gets converted in the body to oleic acid, which is a MUFA! So although dark chocolate has a higher saturated fat content—and when you include it in one of your Flat Belly Diet meals, your total saturated fat will be over the 4-gram max—this type does not tend to raise blood cholesterol levels and is considered heart healthy.
Guideline #2: Ban trans fat.
Like saturated fat, trans fat increases levels of LDL (“bad” cholesterol) in your blood. But that’s not all. Trans fat also lowers levels of HDL (“good” cholesterol), which helps keep blood vessels clear, making trans fat a really bad fat. Trans fat is produced when hydrogen is added to liquid oils to make them solid (and extend their shelf life), and it is found mostly in packaged products. Because manufacturers are allowed to claim zero trans fat for any food actually containing up to half a gram per serving, it’s important to identify trans fats in the ingredients list. Look for the words hydrogenated, partially hydrogenated, and shortening. If you spot these terms in the list, put that food down and keep looking!
Guideline #3: Avoid artificial sweeteners, flavorings, and preservatives.
Aspartame is one of the most prevalent artificial sweeteners used in foods and drinks today. It’s found in diet sodas, sugar-free yogurts and puddings, chewable vitamins, gum, and even high-fiber cereal. But ever since the FDA approved it in 1981, many nutrition researchers have disputed its safety and many people have complained that it causes headaches, dizziness, and mood changes. Artificial food colorings used in some sugary cereals and candies have been linked to hyperactivity and behavior problems since the 1970s. Nitrates, which add flavor (mostly to meats), have been linked to various types of cancer. And these are just a few of the many artificial additives in our food. Try to avoid artificial anything (colors, flavors, preservatives); instead pick whole foods as often as possible and look for foods with ingredients you can easily recognize and pronounce. The Flat Belly Diet-Friendly Products list (page 105) can also help you identify additive-free packaged foods.
Guideline #4: Limit sodium to less than 2,300 milligrams a day.
Sodium causes water retention (which not only makes your weight temporarily spike on the scale but also causes unsightly puffiness) and increases your risk for high blood pressure, which can lead to heart and kidney disease, as well as stroke. Because the Flat Belly Diet is about flattening your belly and enhancing good health, the Flat Belly Diet recommends keeping your total sodium below 2,300 milligrams a day (or approximately 575 milligrams per meal).
Be Savvy About Sodium
Keeping your Flat Belly Diet sodium below 2,300 milligrams per day is a snap. Here’s how:Limit salty MUFAs. While most MUFAs are low in sodium, olives are indisputably salty, so it’s best to limit olives (and olive dishes) to no more than once a day. Also read the labels carefully on packaged MUFA-rich foods like olive-based tapenade, pesto, and nut butters, and always pick the lower-sodium products.
Ditch the shaker. Put away the saltshaker and use the following Flat Belly Diet-approved (sodium-free) seasonings instead: fresh or dried basil, dill, ginger, marjoram, mint, oregano, rosemary, sage, tarragon, and thyme as well as aged balsamic vinegar (use lightly: 1 tablespoon = 5 calories), bay leaf, cinnamon, curry powder, lemon or lime juice, paprika, and salt-free seasoning blends such as Mrs. Dash.
Go whole. The Flat Belly Diet encourages you to limit highly processed foods (they are the main source of excessive sodium in the average American diet) and instead to use real foods made from whole ingredients like fruits, vegetables, whole grains, and lean proteins.
Read labels. When you do purchase packaged foods (like bread, canned beans, sauces, and MUFA-rich nut butters and tapenade), always compare brands. Sodium content can vary considerably from brand to brand, so read labels and always select the lower-sodium product. And be sure to rinse canned beans, vegetables, and tuna in a colander under cool running water for 2 to 3 minutes to remove up to 30 percent of the sodium.
How To Shop For, Store, And Use The Other Meal Building Blocks
To help you get the most out of your Flat Belly Diet, use the following tips and tricks for shopping, storing, and using the other Flat Belly Diet-friendly foods, including lean proteins, dairy, fruits and vegetables, and whole grains.
Proteins
For good health and weight loss and to keep the saturated fat in your meals within the Flat Belly limit of 3 to 4 grams, it’s important to always make your protein picks lean picks.
Beef, Poultry, And Pork
Shopping and Storing: While beef, poultry, and pork are packed with lots of high-quality protein, if your picks aren’t “lean,” they can also pack your arteries with a hefty dose of saturated fat. Here’s what to look for in the store.Beef: Pick the leanest cuts, including round steaks and roasts (round eye, top round, bottom round, round tip), tenderloin, sirloin, and chuck shoulder.
Poultry: Pick skinless chicken or turkey parts. Boneless, skinless turkey cutlets and chicken breasts are the leanest picks.
Pork: Select the leanest cuts, including pork loin, tenderloin, center loin, and ham.
Ground meat: Select 90 percent or higher “lean” ground beef and low-fat ground turkey breast or chicken.
Cold cuts: Select lean turkey, chicken, turkey ham, turkey pastrami, or ham. Uncured or preservative-free versions are your best picks.
Vegetarian meat substitutes: Look for veggie burgers, crumbles, etc., with no more than 2 grams of saturated fat (no trans fat) and 480 milligrams of sodium per serving.
Keep in mind that Nutrition Facts labels on fresh meat and poultry are not mandatory, so for even more help making your best picks, simply ask your butcher for nutrition information (most stores carry in-store Nutrition Facts). The color of fresh meat is highly unstable and therefore is not the best indicator of freshness. Instead, pay attention to the smell (fresh, not sour) and the feel (firm, not mushy) of the meat. Also, check use-by and sell-by dates and buy the product with the latest date.
Should I Buy Organic Meat?
Organic poultry and meat are good choices if you are concerned about antibiotic use and pesticides. Organic meat (marked “USDA Organic” with a round green and white circle) doesn’t contain residual pesticides, because the animals must be given pesticide-free organic feed or must graze on land on which pesticides haven’t been used for at least 3 years. The animals also can’t be given antibiotics nor can they be fed animal by-products. Also, organic meat tends to be lower in sodium and fat. Plus, packaged organic deli meat often lasts longer. For this reason, you’ll see that Your Ultimate 28-Day Eating Plan calls for organic meats. If you choose to purchase nonorganic meat, please look for low-sodium choices.
Fresh cuts of beef, poultry, and pork can be stored in the refrigerator for 2 to 3 days after the sell-by date and in the freezer for 6 to 12 months. Ground meat can be stored in the freezer only up to 3 months. Try freezing individual pieces of meat or burger patties. They thaw more quickly, and you can pull out one or more depending on your needs, making preparation a snap.
Using: You can roast, braise, broil, grill, or bake your lean cut of meat and use it in a variety of healthy and tasty ways. Use it in a sandwich, toss it into a salad, pair it with pasta, mix it in grain dishes, or serve it all on its own. You can also check out the plethora of delicious MUFA-rich, lean meat recipes featured in the Flat Belly Diet! Cookbook.
Fish
Shopping and Storing: Fish is a Flat Belly Diet protein-superstar. Loaded with heart-healthy omega-3 fats, it’s a high-quality protein source that is low in saturated fat and full of healthful nutrients. Here are a few things to keep in mind.When selecting seafood, fatty dark fish (such as salmon, tuna, and bluefish) provide a good source of the omega-3 fats. Light-colored fish (such as orange roughy, snapper, and sole) as well as a variety of shellfish are good choices, too. They’re low in fat but high in protein.
If possible, pick wild fish over farmed fish (farmed fish have higher levels of contaminants than those caught in the wild), but keep in mind that farmed fish is better than no fish at all.
Breaded or seasoned frozen fish should have no more than 3 grams of saturated fat (0 grams of trans fat) and 480 milligrams of sodium per 4-ounce fillet or serving or 3-ounce cake or burger.
Buy fish canned in water (not oil), and the lower the sodium, the better. You can also get tuna or salmon in a convenient (no draining needed) vacuum-packed pouch.
When buying whole fish, look for moist skin; bright red, moist gills; firm flesh that bounces back when touched; and clear eyes. When buying fillets, steaks, or shellfish, look for firm flesh, clear color with even coloring, and a moist appearance. Fresh fish is best used within a day or two of purchase and can be frozen for 2 to 3 months.
Using: Use a healthy cooking method (baking, broiling, roasting, braising, grilling, or stir-frying) and allow about 10 minutes of cooking time for every inch of thickness. Like beef, poultry, and pork, fish (and shellfish) can be used in an array of ways. You can toss it into a salad, use it in a sandwich, serve it on its own, or use it in your favorite recipes.
Eggs
Shopping and Storing: Egg whites (two medium eggs yield about ¼ cup of egg whites) and egg substitutes are lean-protein, low-calorie Flat Belly Diet picks. Naturally free of fat and cholesterol, egg whites and egg substitutes like Organic Valley, Better’n Eggs, All Whites, and some Egg Beaters, have just 25 to 30 calories per ¼ cup.
Do I Need To Be Concerned About Mercury In Fish?
The FDA and the Environmental Protection Agency advise only a small group (women who may become pregnant, pregnant women, nursing mothers, and young children) to avoid fish with high levels of contaminants—shark, swordfish, king mackerel, or tilefish—and to limit any kind of fish to no more than two meals a week. The government also recommends this same group restrict canned albacore tuna to no more than 6 ounces per week (canned albacore white tuna has three times more mercury than light). While this group is especially vulnerable to contamination, all of us are at risk and should follow the government’s recommendations accordingly.
What If I’M Vegetarian Or Vegan?
You can also select vegan and vegetarian alternatives, such as beans and lentils, in place of meat and fish in any meal during the 28-day plan. Just be sure to match the calories and keep each meal to about 400 calories.
Using: Use them in an omelet, a frittata, or a quiche; scramble them with veggies, lean meats, or low-fat cheese; fill a burrito, a sandwich, or a wrap. Egg whites and substitutes can be used in just as many ways as whole eggs.
Dairy
Shopping and Storing: Dairy foods, including milk, yogurt, and cheese, are packed with nutrients needed for good health. In fact, research has shown that a diet rich in dairy foods reduces the risk of osteoporosis—a disease that causes bone fractures later in life. But full-fat dairy foods are loaded with calories and artery-clogging saturated fat. What to do? Simply pick low-fat or fat-free dairy products. You’ll get all the vitamins and minerals you’d get from whole-milk products but without all of the extra calories and bad-for-you fat. In the store:Choose 1% or fat-free milk.
Select low-fat or fat-free yogurt with no more than 2 grams of saturated fat per ½-cup serving.
Choose low-fat or fat-free cheese (including hard cheese, string cheese, cream cheese, cheese spreads, and goat cheese) with no more than 2 or 3 grams of saturated fat per 1-ounce serving (½ cup of cottage cheese or ¼ cup of ricotta cheese should have no more than 2 grams of saturated fat).
Look for low-fat and fat-free versions of other dairy products, including half-and-half, sour cream, and pudding.
When shopping for dairy, always compare prices and brands. Many generic brands offer the same quality as the name brands, but for a lot less money. Also check use-by and sell-by dates and buy the product with the latest date.
Using: While yogurt, cheese, and milk make a perfect anytime snack all on their own, they can also jazz up just about any MUFA-rich meal. Whip up a smoothie with milk, make a parfait with yogurt and fruit, sprinkle grated cheese over your salad or in your soup, or use sliced cheese in a sandwich. The dairy possibilities are endless.
Can I Substitute Soy For Dairy?
Yes, both soy and dairy products (milk, yogurt, cheese, etc.) provide protein, carbohydrates, and nutrients; however, if you pick soy, pick fortified. Calcium-fortified soy “dairy” products have nutrient levels similar to cow’s-milk products and are the best substitute for real dairy.
About Organic Produce
Eating organic produce does help to reduce your exposure to potentially harmful chemicals, and organic farming is better for the environment.
However, if money or availability is an issue, limit your organic produce purchases to the 12 fruits and vegetables the Environmental Working Group deems the most contaminated.
The “dirty dozen” are (in order) peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, pears, spinach, and potatoes.
Fruits and Vegetables
Shopping and Storing: Naturally delicious and packed with nutrients and filling fiber, fruits and vegetables are an important part of the Flat Belly Diet.
Choose fresh fruits and vegetables that are firm, unblemished, and in season, when they tend to be less expensive.
Use fresh fruits and veggies within a few days after shopping and use frozen or canned produce later in the week.
Choose frozen or canned fruits and vegetables without added sugar, fat, or salt.
Select whole fruits and vegetables over more expensive precut or prepackaged. When you get home from the store, chop some fresh fruits and vegetables and keep them in the refrigerator so they will be ready to grab for meals and snacks.
Buy dried fruits and veggies that are processed without added sugar, fat, or salt.
Starchy vegetables like potatoes, beans, lentils, corn, and peas are found not only in the produce aisle but also in the dry food bins, the canned food aisle, and the frozen food section. If you choose frozen or canned starchy vegetables over fresh, be sure to choose no-salt or low-salt varieties and rinse them well before use.
Using: They add crunch, freshness, and flavor to any meal or snack. Raw, roasted, steamed, blanched, or baked, fruits and vegetables can be tossed into salads, used in sandwiches, served as side dishes, made into salsas, and used as desserts. And we’re not just talking standard oranges, broccoli, or grapes—these days, supermarkets are packed with a wide assortment of exotic fruits and vegetables, and there’s no good reason not to grab a few new varieties on every trip to the store.
Whole Grains
Shopping and Storing: While all grains are good sources of carbohydrates and are naturally low in fat, whole grains—that is, grains that have not had their fiber- and nutrient-rich bran and germ removed by processing—are much, much better. Packed with filling fiber, nutrients, and disease-fighting antioxidants and phytochemicals, whole grain products are always a better bet than refined ones.
Look for bread, cereal, couscous, rice, crackers, pasta, and other grain products that are 100 percent whole grain—meaning they contain no refined flours. If the label does not say “100 percent whole grain,” flip that package over and investigate the ingredients list.
Whole grain ingredients to look for: amaranth, barley, brown rice, buckwheat, bulgur wheat, cracked wheat, millet, oats, popcorn, quinoa, rye, spelt, whole wheat, and wild rice
Refined ingredients to avoid: bleached or unbleached enriched wheat flour, cornmeal, rice flour, semolina or durum flour, white flour, and white rice
Don’t be fooled by packages that claim to be an “excellent” or a “good source of ” whole grains or by label terms like seven-grain, multigrain, whole-grain blend, and made with whole grain. These foods can contain far more refined grain than whole grain. Always check to see whether the predominant or first ingredient listed is a whole grain.
Shopping For Flat Belly Diet
Bear in mind that this means your shopping list in Week 1 is a little longer than it is for the rest of the plan. That’s because all of the pantry items—condiments, canned foods, oils, bread products, bars, frozen foods, and nuts—that you’ll need for all 28 days are included. You may already have a lot of these items on hand, but just in case you don’t, you should make a big stock-up trip to a discount grocery store. Having these essentials handy will make it easier to stay on the Flat Belly Diet for the full 28 days.
Keep perishable bread products in the freezer—they’ll keep for at least 3 months. Let them defrost on the counter before using them, or if you’re in a hurry, place in the microwave on the defrost setting for about a minute. Store nuts in the freezer or refrigerator. When using nuts or seeds in meals, measure them whole, then chop them up for meals.
If you’re following this plan with your spouse or a room-mate, double the amounts.
Note: For dairy or other fresh items that you purchase from week to week, please check the use-by date to be sure they will take you through the whole week.
Note: Fresh herbs are included in some of these recipes. If you need to substitute dried herbs, use one-third of the suggested amount.
Note: Purchasing small amounts of vegetables from the grocery salad bar may save you time and money.
Quick-And-Easy Meals & Snack Packs
Breakfasts
Tomato Basil Ricotta Wrap: Fill 1 whole wheat wrap (140) with a mixture of 1 small tomato, chopped (12), 1 teaspoon chopped fresh or ⅓ teaspoon dried basil (0), ½ cup fat-free ricotta cheese (100), and 1 tablespoon olive oil (119).
- Total calories: 371
Raisin Almond Wrap: Spread 1 whole wheat wrap (140) with 2 tablespoons almond butter (200) and sprinkle with 2 tablespoons raisins (66).
- Total calories: 406
Peanut Butter Toast and Strawberries: Spread 2 slices toasted whole wheat bread (160) with 2 tablespoons crunchy or smooth peanut butter (188). Serve with 1 cup sliced fresh or thawed frozen unsweetened strawberries (52).
- Total calories: 400
Pumpkin Raisin Wrap: Mix ½ cup fat-free cottage cheese (90) with ¼ teaspoon ground cinnamon (0), 1 tablespoon raisins (33), and 2 tablespoons pumpkin seeds (148). Fill 1 whole wheat wrap (140) with the mixture.
- Total calories: 411
Apple Cobbler: Mix 1½ cups Kashi 7 Whole Grain Puffs (105), with 1 medium apple, chopped (95), 2 tablespoons walnuts (82), and 1 cup fat-free milk (80). Heat in the microwave on high for 1 minute or until warm. Sprinkle with ¼ teaspoon each of ground cinnamon (0) and ground nutmeg (0).
Total calories: 362
Lunches
Cheesy Roast Beef Muffin: Spread 1 toasted whole wheat English muffin (140) with 1 Laughing Cow Light Garlic & Herb Wedge (35) and 2 tablespoons cashews (148). Fill with 2 ounces organic deli roast beef (65).
- Total calories: 388
Spiced Edamame: Mix 1 cup shelled and boiled edamame (298) with ¼ teaspoon ground cumin (0) and 1 shake of cayenne pepper (0). Serve with ½ cup cooked brown rice (109).
- Total calories: 407
Grapefruit Walnut Salad: Mix 3 cups shredded romaine lettuce (24), 2 tablespoons walnuts (82), 1 grapefruit, sectioned (120), and ½ teaspoon ground black pepper (0). Serve with 2 slices toasted whole wheat bread (160) spread with 2 tablespoons mashed Hass avocado (48).
- Total calories: 434
Walnut Raisin Pita: Fill 1 whole wheat pita (140) with a mixture of 2 tablespoons walnuts (82), 1 tablespoon raisins (33), 3 ounces organic deli chicken breast (75), 1 small tomato, diced (12), ½ cup shredded romaine lettuce (4), and 1 teaspoon olive oil (39).
- Total calories: 385
Monterey Corn Tortilla: Sprinkle 3 small corn tortillas (171) with 4 tablespoons shredded Monterey Jack cheese (81); heat under the broiler or in the toaster oven to warm. Top with ¼ cup salsa (18), ¼ cup sliced Hass avocado (96), and 1 cup baby spinach leaves (8).
- Total calories: 374
Dinners
Mexican Pita: Fill 1 whole wheat pita (140) with a mixture of ¼ cup rinsed and drained kidney beans (75), 2 tablespoons salsa (9), 1 tablespoon olive oil (119), ½ cup shredded romaine lettuce (4), and 2 tablespoons shredded reduced-fat Cheddar cheese (40).
- Total calories: 387
Peanut Mango Chutney Roll: Spread 1 whole wheat soft tortilla (140) with 1 teaspoon peanut butter (31). Top with 2 tablespoons peanuts (110), 2 ounces organic deli chicken breast (50), and ½ cup fresh or frozen mango chunks (60) sprinkled with 1 teaspoon lime juice (1).
- Total calories: 392
Speedy Chicken Satay: Fill 1 whole wheat soft tortilla (140) with a mixture of 4 ounces organic deli chicken breast (100), 2 tablespoons peanuts (110), 1 teaspoon chopped fresh tarragon (0), and 2 tablespoons fat-free plain yogurt (15).
- Total calories: 365
Pecan Cilantro Turkey: Sauté 4 ounces raw ground turkey breast (120) in 2 teaspoons olive oil (78) until cooked. Stir in ¼ cup cooked brown rice (55), 2 tablespoons pecans (90), 1 teaspoon chopped cilantro (0), ½ teaspoon chipotle chile pepper (0), and ¼ teaspoon ground black pepper (0). Heat through. Have ½ cup red or green grapes (52).
- Total calories: 395
Cranberry Pistachio Pita: Fill 1 whole wheat pita (140) with a mixture of ½ cup fat-free ricotta cheese (90), 1 teaspoon agave nectar (20), 2 tablespoons dried cranberries (45), and 2 tablespoons pistachios (88).
- Total calories: 383
Salmon and Brown Rice: Mix 4 ounces canned wild salmon (180), 2 teaspoons olive oil (78), 2 tablespoons walnuts (82), andcup cooked brown rice (73).
- Total calories: 413
Turkey Roll-Up: Spread 1 whole wheat tortilla (140) with 1 tablespoon canola oil mayonnaise (99) and fill with 3 ounces organic deli turkey breast (75), 2 tablespoons walnuts (82), 1 teaspoon raisins (11), and ½ cup shredded romaine lettuce (4).
- Total calories: 411
Bean and Rice Salad: Top ½ cup cooked brown rice (109) with a mixture ofcup rinsed and drained pinto beans (83), ¼ cup chopped Hass avocado (96), 1 small tomato, diced (12), 2 teaspoons olive oil (78), 2 tablespoons salsa (9), 2 tablespoons lime juice (6), and a shake of black pepper (0).
- Total calories: 393
California Pita: Fill 1 whole wheat pita (140) with 4 ounces organic deli turkey (100), 1 small tomato, diced (12), ¼ cup chopped Hass avocado (96), and ½ cup baby spinach leaves (4).
- Total calories: 352
Chicken, Cheese, and Olive Wrap: Fill 1 whole wheat soft wrap (140) with 4 tablespoons shredded reduced-fat Monterey Jack cheese (81), 10 large black olives, sliced (50), and 4 ounces organic deli chicken breast (100).
- Total calories: 371
Snack Packs
Waffle with Almond Butter Spread: Top 1 toasted frozen whole grain waffle (100) with 2 tablespoons almond butter (200) blended with 2 tablespoons fat-free plain yogurt (15). Top with 1 cup sliced fresh or thawed frozen unsweetened strawberries (52).
- Total calories: 367
Edamame Salad: Mix together 1 cup shelled and boiled edamame (298), 1 tablespoon lemon juice (4), 1 teaspoon olive oil (33), ½ cup cooked corn (66), and ¼ cup diced red bell pepper (12).
- Total calories: 413
Bar and Pecans: Have 1 Luna Chai Tea, Chocolate Pecan Pie, or Lemon Zest bar (180) with 2 tablespoons pecans (90), 4 ounces pineapple tidbits canned in juice (60), and 4 small whole wheat crackers (72).
- Total calories: 402
Tropical Cottage Cheese: Have 1 cup fat-free cottage cheese (180), 2 tablespoons sunflower seeds (90), 4 ounces pineapple tidbits canned in juice (60), and 4 small whole wheat crackers (72).
- Total calories: 402
Mediterranean Bean Roll-Ups: Warm 2 small corn tortillas (114) and spread with a mixture of ½ cup rinsed and drained cannellini beans (150), 1 tablespoon balsamic vinegar (5), 1 teaspoon olive oil (39), 1 teaspoon chopped fresh basil (0), and a shake of chili powder (0). Top with ¼ cup sliced Hass avocado (96) and ½ cup shredded romaine lettuce (4).
- Total calories: 408
Mini Pizzas: Spread 3 small corn tortillas (171) with ½ cup marinara sauce (60), 10 large black olives, sliced (50), ¼ cup shredded reduced-fat Cheddar cheese (80), and ½ cup thinly sliced red bell pepper (24). Place under the broiler or in a toaster oven until the cheese begins to melt.
- Total calories: 385
Monterey Jack Pita Triangles: Slice 1 whole wheat pita into quarters (140) and top with 2 tablespoons salsa (9), ¼ cup chopped red bell pepper (12), ¼ cup chopped yellow bell pepper (12), 4 tablespoons shredded reduced-fat Monterey Jack cheese (81), and 10 large black olives, sliced (50). Place under the broiler or in a toaster oven to warm. Have with 1 medium apple (95).
- Total calories: 399
Olive and Mozzarella Sandwich: Sprinkle 2 slices whole wheat bread (160) with 10 large black olives, sliced (50), and ¼ cup shredded reduced-fat mozzarella cheese (70). Place under the broiler or in a toaster oven to warm, if desired. Have with 1 medium pear (103).
- Total calories: 383
Chocolate Strawberry Yogurt: Mix 8 ounces fat-free plain yogurt (120) with ¼ cup semisweet chocolate chips (207) and 1 cup sliced fresh or thawed frozen unsweetened strawberries (52).
- Total calories: 379
Sweet Surprise Cereal: Melt ¼ cup semisweet chocolate chips in a medium bowl in the microwave for 40 to 50 seconds (207). Add 1½ cups Kashi 7 Whole Grain Puffs (105) and 2 tablespoons raisins (66); stir to blend and allow to cool before eating.
- Total calories: 378
Restaurant Dining & Flat Belly Diets
Eating away from home is a part of everyday life for most people. Americans eat out for nearly one in every four meals and spend almost half their food budgets on meals away from home.
Here are a few key tips for staying on track when dining out. Check out the restaurant menu online. Find some meals that match your favorites in the meal plans. For those restaurants without a Web site, call in advance and ask for the menu to be faxed to you. Also, verify that the restaurant follows a trans-fat-free cooking policy, since trans fats must be eliminated on the Flat Belly Diet.
At most restaurants, you can order a salad made of leafy greens (about the size of two baseballs) topped with grilled chicken or salmon (about the size of a deck of cards) with balsamic or red wine vinegar and 2 tablespoons of seeds or chopped nuts or 1 tablespoon olive oil. Add a computer mouse-size serving of any one of the following: a whole wheat roll, baked or roasted potato, brown or wild rice, or a starchy vegetable such as beans, peas, or corn.
Carry 2 tablespoons of nuts with you in a zip-top bag to supplement meals at restaurants where you might not be able to get a MUFA.
Carry a tablespoon with you so that you can measure out nuts or seeds when they are provided by a restaurant.
Order entrées in one of these popular national chains or look for similar entrées at other restaurants. There is one list for fast-food restaurants and one for sit-down restaurants.
Fast-Food Restaurants
AU BON PAIN
Vegetarian Chili, Low Fat, Medium (220). Order the Mixed Nuts and 1 small Fruit Cup (70) and measure 2 tablespoons nuts (101) to have on the side.
Total calories: 391
Mediterranean Chicken Salad (290); top with ¼ of the Balsamic Vinaigrette dressing (48). This salad comes with olives; include just 10 olives (50) on the salad.
Total calories: 388
Spicy Tuna Sandwich; eat ½ sandwich (235). Pair with Garden Salad (70). Order the Mixed Nuts and measure 2 tablespoons nuts (101) to have on the side.
Total calories: 406
Split Pea with Ham Soup (250). Order the Mixed Nuts and measure 2 tablespoons nuts (101) to have on the side.
Total calories: 351
Order a half-portion Classic Tuna Salad Sandwich (275). Order the Mixed Nuts and measure 2 tablespoons nuts (101) to have on the side.
Total calories: 376
Oatmeal, 1 medium cup prepared (210), and 1 small Fruit Cup (70). Order the Mixed Nuts and measure 2 tablespoons nuts (101) to add to your oatmeal.
Total calories: 381
Thai Peanut Chicken Salad (240) with ¼ of the Thai peanut dressing (60). Order the Mixed Nuts and measure 2 tablespoons nuts (101) for the salad or to have on the side.
Total calories: 401
BURGER KING
Tendergrill Garden Salad (220); top with ½ packet of light Italian dressing (60). Bring along 2 tablespoons walnuts (82) to sprinkle over the salad or to have on the side.
Total calories: 362
CHIPOTLE
Order two 6” Tortilla Wraps (one order comes with three; request two) (180) topped with 1 order Pinto Beans (120), 1 order lettuce (10), and Tomato Salsa (20). Bring along 2 tablespoons pistachios (88).
Total calories: 418
DUNKIN’ DONUTS
One-half Multigrain Bagel (200), 20-oz medium Latte Lite (160); bring along 2 tablespoons walnuts (82).
Total calories: 442
Egg White Turkey Sausage Flatbread Sandwich (280); bring along 2 tablespoons almonds (109).
Total calories: 389
EL POLLO LOCO
BRC Burrito, half-portion (194), with side order of Fresh Vegetables, no margarine (35). Bring 2 tablespoons pumpkin seeds (148) to have with the vegetables or on the side.
Total calories: 377
Flame-Grilled Skinless Chicken Breast, request skinless (179); with side order of Pinto Beans (138). Bring 2 tablespoons peanuts (110).
Total calories: 427
JAMBA JUICE
Order either of the yogurt and fruit blends: Bright Eyed & Blueberry (240) or Sunrise Strawberry (260). Bring along 2 tablespoons cashews (100).
Total calories: 340-360
MCDONALD’S
Premium Asian Salad with Grilled Chicken, half-portion (150), with Newman’s Own low-fat balsamic vinaigrette (40) and 2 packages of Apple Dippers (70). Request almonds on the side and measure out 2 tablespoons (109).
Total calories: 369
Premium Southwest Salad with Grilled Chicken, half-portion (160), with Newman’s Own low-fat balsamic vinaigrette (40) and 2 packages of Apple Dippers (70). Request almonds on the side and measure out 2 tablespoons (109).
Total calories: 379
PANERA BREAD
Asian Sesame Chicken Salad, half-portion (205); bring along 2 tablespoons pumpkin seeds (148).
Total calories: 353
Reduced Fat Wild Blueberry Muffin, half-portion (180), with Fresh Fruit Cup (150). Bring along 2 tablespoons walnuts (82).
Total calories: 412
Low-Fat Chicken Noodle Soup (160) with 1 Whole Grain Baguette (140); bring along 2 tablespoons cashews (100).
Total calories: 400
Mediterranean Veggie Sandwich, half-portion (305); bring along 2 tablespoons cashews (100).
Total calories: 405
Low-Fat Vegetarian Black Bean Soup (250) and Whole Grain Baguette, half-portion (70). Bring along 2 tablespoons walnuts (82).
Total calories: 402
Low-Fat Vegetarian Garden Vegetable Soup, 12 ounces (150), with Whole Grain Baguette (140). Bring along 2 tablespoons almonds (109).
Total calories: 399
QDOBA MEXICAN GRILL
Mexican Gumbo, half-portion (355). Bring along 2 tablespoons walnuts (82).
Total calories: 437
Steak Burrito, half-portion (305). Bring along 2 tablespoons cashews (100).
Total calories: 405
SBARRO
One half slice New York Style Thin-Crust Pizza (230) and a large Garden Fresh Salad (70); bring along 2 tablespoons sunflower seeds (90) and mix into the salad or have on the side.
Total calories: 390
One half slice New York Style Thin-Crust Fresh Tomato & Basil Pizza (225) and a large Garden Fresh Salad (70); bring along 2 tablespoons cashews (100) and mix into the salad or have on the side.
Total calories: 395
SMOOTHIE KINGKING
Note: For all smoothie options, request no additional enhancers or supplements mixed into the smoothies.
Mangofest, 20 ounces (285); bring along 2 tablespoons sunflower seeds (90).
Total calories: 375
Green Tea Tango, 20 ounces (304); bring along 2 tablespoons sunflower seeds (90).
Total calories: 394
Island Impact, 20 ounces (312); bring along 2 tablespoons sunflower seeds (90).
Total calories: 402
STARBUCKS
Reduced-Fat Blueberry Coffee Cake, half-portion (160), with a tall Nonfat Caffè Latte (100); bring along 2 tablespoons pumpkin seeds (148).
Total calories: 408
Plain Bagel, half-portion (155), with a tall Nonfat Caffè Latte (100); bring along 2 tablespoons pumpkin seeds (148).
Total calories: 403
SUBWAY
Veggie Delite Sub on whole wheat, 6” (230), with 2 triangles American cheese (40), a thin layer of mustard (5), and a few shakes of red wine vinegar (0). Ask for olive oil on the side and use your tablespoon to measure 1 tablespoon (119), or bring along 2 tablespoons macadamia nuts (120) to have on the side.
Total calories: 394-395
Turkey Breast Sub on whole wheat, 6” (280), with lettuce and 3 tomato slices (5), 2 teaspoons mustard (5), and a few shakes of red wine vinegar (0). Ask for olive oil on the side and use your tablespoon to measure 1 tablespoon (119), or bring along 2 tablespoons macadamia nuts (120) to have on the side.
Total calories: 409-410
Roast Beef Sub on whole wheat, 6” (290), with lettuce and 3 tomato slices (5), 2 teaspoons mustard (5), and a few shakes of red wine vinegar (0). Ask for olive oil on the side and use your tablespoon to measure 1 tablespoon (119), or bring along 2 tablespoons macadamia nuts (120) to have on the side.
Total calories: 419-420
TACO BELL
Fresco Fiesta Chicken Burrito (330) and side of Salsa (15); bring along 2 tablespoons walnuts (82).
Total calories: 427
Two Fresco Crunchy Tacos (300) and side of Salsa (15); bring along 2 tablespoons walnuts (82).
Total calories: 397
TCBY
Golden Vanilla Yogurt, regular cup (300), topped with 6 strawberries (20); order a side of chopped walnuts and measure out 2 tablespoons (82).
Total calories: 402
Chocolate Yogurt, regular cup (275), topped with 6 strawberries (20); order a side of slivered almonds and measure out 3 tablespoons (109). (Note that 3 level tablespoons of slivered almonds equal about 2 tablespoons of whole almonds, which is a MUFA serving.)
Total calories: 404
WENDY’S
Mandarin Chicken Salad ordered without roasted almonds, crispy noodles, or oriental sesame dressing (180), plus fat-free French dressing (70). Order a side of the Roasted Almonds and measure out 2 tablespoons (109).
Total calories: 359
Chicken Caesar Salad ordered without supreme Caesar dressing (250), plus ½ packet fat-free French dressing (35). Order a side of Roasted Almonds and measure out 2 tablespoons (109).
Total calories: 394
Sit-Down Restaurants
CHILI’S
Guiltless Cedar Plank Tilapia (199), served with side of Steamed Seasonal Veggies (70). Bring along 2 tablespoons almonds (109).
Total calories: 378
Guiltless Grilled Chicken Platter, served with Rice, Corn on the Cob, and Steamed Seasonal Veggies with Parmesan Cheese, half-portion (290). Bring along 2 tablespoons peanuts (110).
Total calories: 400
Guiltless Grilled Salmon, served with Black Beans and Steamed Seasonal Veggies with Parmesan Cheese, half-portion (240). Bring along 2 tablespoons pumpkin seeds (148).
Total calories: 388
CULVER’S
Stacked Turkey Sandwich, half-portion, no mayo (350). Bring along 2 tablespoons peanuts (110).
Total calories: 460
Garden Fresco Salad (235), served with a splash of balsamic vinegar (5) and 3 lemon wedges (16). Bring along 2 tablespoons pumpkin seeds (148).
Total calories: 404
Grilled Chicken Breast Sandwich, no butter (344). Bring along 2 tablespoons walnuts (82).
Total calories: 426
HOOTERS
Snow Crab Legs, half-portion, no butter (150), with Side Salad, no dressing (60). Request a side of olive oil and vinegar to dress your salad; bring a teaspoon to measure out 1 teaspoon oil (33) and use a splash of vinegar (5). Bring along 2 tablespoons pumpkin seeds (148).
Total calories: 396
Steamed Shrimp, no butter or cocktail sauce (230), with Garden Salad, no dressing (115). Request a side of vinegar to dress your salad and use a splash (5). Bring along
2 tablespoons walnuts (82).
Total calories: 432
Dozen Raw Oysters, no butter (115), with Garden Salad, no dressing (115). Request a side of olive oil and vinegar to dress your salad; bring a teaspoon to measure out 1 teaspoon oil (33) and use a splash of vinegar (5).
Bring along 2 tablespoons peanuts (110).
Total calories: 378
Grilled Chicken Garden Salad, no dressing (265). Request a side of olive oil and vinegar to dress your salad; bring a teaspoon to measure out 1 teaspoon oil (33) and use a splash of vinegar (5). Bring along 2 tablespoons peanuts (110).
Total calories: 413
MIMI’S CAFE
Low-Fat Fitness Omelet (egg white omelet filled with tomato, mushrooms, and broccoli) and wheat toast, no butter, half-portion (253). Bring along 2 tablespoons pumpkin seeds (148).
Total calories: 401
Fresh Roasted Turkey Breast Sandwich on whole wheat, no mayo, with fresh fruit, half-portion (336). Bring along 2 tablespoons walnuts (82).
Total calories: 418
Chicken and Fruit, half-portion (213). Bring along 2 tablespoons pumpkin seeds (148).
Total calories: 361
OLD SPAGHETTI FACTORY
Spaghetti with Sautéed Mushroom Sauce, half-portion (335). Bring along 2 tablespoons walnuts (82).
Total calories: 417
Spaghetti with Marinara Sauce, half-portion (230), with House Salad with Fat Free Honey Mustard dressing (120). Bring along 2 tablespoons walnuts (82).
Total calories: 432
PANDA EXPRESS
Mushroom Chicken, steamed (150), with 2 orders of Mixed Vegetables, steamed (180). Bring along 2 tablespoons cashews (100).
Total calories: 430
Broccoli Beef, steamed (170), with 2 orders of Mixed Vegetables, steamed (180). Bring along 2 tablespoons pistachios (88).
Total calories: 438
Kung Pao Shrimp (210) with Veggie Spring Roll (80). Bring along 2 tablespoons walnuts (82).
Total calories: 372
RED LOBSTER
Two Chilled Jumbo Shrimp cocktail appetizers (240) with 2 orders of Steamed Broccoli (90). Bring along 2 tablespoons walnuts (82).
Total calories: 412
Grilled Lobster, half-portion (125), and baked potato (190). Order olive oil on the side and use your tablespoon to measure 1 tablespoon (119) to drizzle over the potato; sprinkle with black pepper (0).
Total calories: 434
SIZZLER
Grilled Shrimp Skewers with Rice Pilaf, half portion (260). Bring along 2 tablespoons cashews (120).
Total calories: 380
At Different Types of Restaurants
A CHINESE RESTAURANT
Note: Chinese restaurants will let you order most dishes steamed. Most tea cups in a Chinese restaurant are about ½ cup, so you can use this to measure out your portions.
Order steamed mixed vegetables and have 2 cups (100). Have ½ cup steamed brown rice (if this is not available, select white rice) (80). Have 1 cup hot-and-sour soup or wonton soup (110). Order a side of cashews and measure out 2 tablespoons (100); mix them with your vegetables and rice or have on the side.
Total calories: 390
Order 6 steamed vegetable dumplings (150). Have 1 cup steamed brown rice (if this is not available, select white rice) (160). Order a side of cashews and measure out 2 tablespoons (100); sprinkle them over your vegetable dumplings and rice or have on the side.
Total calories: 410
Order steamed mixed vegetables with shrimp and have 2 cups (200). Have ½ cup steamed brown rice (if this is not available, select white rice) (80). Order a side of cashews and measure out 2 tablespoons (100); mix them with your vegetables and rice or have on the side.
Total calories: 380
THE DELI
Order a sandwich made of 2 slices whole wheat bread (160), 4 ounces deli sliced turkey (140), 3 tomato slices (5), a handful of shredded lettuce (0), 1 packet of mustard (5), and 10 black or green olives (50). Have 1 medium apple (60).
Total calories: 420
Order 1 small salad (35), no dressing, with 6 tomato slices (10), 10 cucumber slices (10), 3 ounces grilled chicken (110), and a splash of balsamic vinegar (5). Order olive oil on the side and use your tablespoon to measure 1 tablespoon (119). Have 1 slice whole wheat bread on the side (80).
Total calories: 369
AN ITALIAN TRATTORIA
Order cooked pasta, preferably whole wheat, and have 1 cup (about the size of a baseball) (175). Measure out 1 tablespoon olive oil (119). Top your pasta with half of the oil plus 1 tablespoon grated Parmesan cheese (22) and ground black pepper (0). Have a side salad (35); mix the other half of the oil with a splash of vinegar (5) to make a salad dressing. Have ¾ cup minestrone soup (80) or a 2-ounce portion (the size of 2 matchbooks) of salmon that’s baked or broiled with no added oil (90).
Total calories: 436-446
A JAPANESE SUSHI BAR
Note: Most tea cups in a Japanese restaurant are about ½ cup, so you can use this to measure out your portions. You can also use visual cues to stay on track; 1 cup steamed brown rice is about the size of a baseball.
Order tuna roll sushi and have 5 pieces (154). Have 1 cup steamed brown rice (if this is not available, select white rice) (160). Bring along 2 tablespoons cashews (100).
Total calories: 414
Order cucumber roll sushi and have 6 pieces (136). Have 1 cup steamed brown rice (if this is not available, select white rice) (160). Bring along 2 tablespoons cashews (100).
Total calories: 396
A PIZZERIA
Order 1 slice cheese pizza from a large pie (272). Have a side salad (35) dressed with a splash of vinegar (5). Bring along 2 tablespoons pine nuts (113).
Total calories: 425
A STEAKHOUSE
Order grilled steak and have 3 ounces (about the size of a deck of cards) (160). Have 1 cup green beans, carrots, or other vegetable (about the size of a baseball) (50) and ½ small baked potato (64). Order a side of olive oil and measure out 1 tablespoon (119) to drizzle over the vegetables. Total calories: 393
Order grilled chicken steak and have 3 ounces (about the size of a deck of cards) (160). Have 1 cup green beans, carrots, or other vegetable (about the size of a baseball) (50). Order a side of olive oil and measure out 1 tablespoon (119) to drizzle over the vegetables. Have 1 small dinner roll, white or whole wheat (80).
Total calories: 409
At Events and Entertainment Venues
Before you leave for the movie theater, ball game, carnival, theme park, or other destinations, pack your own Flat Belly Diet Snack Pack. Always include one small piece of fruit and 2 tablespoons of nuts or seeds packed in a zip-top bag. Also included here are some of the best choices you can make with what you might find available. The good news? Even these venues are beginning to offer healthier choices, including fresh fruit and nuts, thanks to demand from smart eaters like you!
A BALL GAME
Have 1 cup (a little more than half the package) Cracker Jack original caramel-coated popcorn (240). Bring 1 piece of fruit, like a small apple or medium orange (62), and 2 tablespoons peanuts (110).
Total calories: 412
Have 1 small hamburger (254). Bring 1 piece of fruit, like a small apple or medium orange (62), and 2 tablespoons walnuts (82).
Total calories: 398
Order a soft pretzel (340) drizzled with 1 packet of mustard (5). Bring along 2 tablespoons walnuts (82).
Total calories: 427
Order a beef hot dog on a bun and have half (143) with 1 packet of ketchup (15). Bring 1 piece of fruit, like a small apple or medium orange (62), and 2 tablespoons pumpkin seeds (148).
Total calories: 368
Order corn tortilla chips and have about 16 chips (176). Bring 1 piece of fruit, like a small apple or medium orange (62), and 2 tablespoons peanuts (110).
Total calories: 348
A CARNIVAL OR STREET FAIR
Order popcorn (air popped, without butter) and have 6 cups (about half of what you would find in a typical bag of microwave popcorn) (180). Bring 1 piece of fruit, like a small apple or medium orange (62), and 2 tablespoons peanuts (110).
Total calories: 352
Order a soft pretzel and have half (170). Bring along ¼ cup semisweet or dark chocolate chips (207).
Total calories: 377
Order corn tortilla chips and have about 16 chips (176). Bring 1 piece of fruit, like a small apple or medium orange (62), and 2 tablespoons pumpkin seeds (148).
Total calories: 386
A MOVIE THEATER
Note: Consider taking along your snacks instead of purchasing food at the theater. You’ll save money and stay the course with your diet. Here are some Flat Belly Diet-approved suggestions.
Make Your Own Trail Mix 1: Combine 1 small (1.5-ounce) box raisins (130), 2 tablespoons peanuts (110), and 20 unsalted mini pretzels (110).
Total calories: 350
Make Your Own Trail Mix 2: Combine ¼ cup semisweet or dark chocolate chips (207), 1 small (1.5-ounce) box raisins (130), and 10 unsalted mini pretzels (55).
Total calories: 392
Bring 6 cups air-popped popcorn without butter (about half of what you would find in a typical bag of microwave popcorn) (180) and ¼ cup semisweet or dark chocolate chips (207).
Total calories: 387
A THEME PARK
Order 1 soft pretzel (340) with 1 packet of mustard (5); bring along 2 tablespoons walnuts (82).
Total calories: 427
Order 1 small Dippin’ Dots low-fat fudge ice cream (150). Bring 1 piece of fruit, like a small apple or medium orange (62), and ¼ cup semisweet or dark chocolate chips (207) to top your ice cream or to have on the side.
Total calories: 419
Order a beef hot dog on a bun and have half (143) with 1 packet of ketchup (15). Bring 1 piece of fruit, like a small apple or medium orange (62), and ¼ cup semisweet or dark chocolate chips (207).
Total calories: 427
Order 1 slice cheese pizza from a large pie (272) and 1 side salad (35) with a splash of vinegar (5). Bring along 2 tablespoons cashews (100).
Total calories: 412
Order 1 small hamburger (254). Bring 1 piece of fruit, like a small apple or medium orange (62), and 2 tablespoons walnuts (82).
Total calories: 398
A VENDING MACHINE
Get 2 Nature Valley Crunchy Granola Bars, oats & honey flavor (180). Bring 1 piece of fruit, like a small apple or medium orange (62), and 2 tablespoons pumpkin seeds (148).
Total calories: 390
Get Baked Lay’s Original Potato Crisps, original flavor, and have 2 ounces or 22 chips (220). Bring 1 piece of fruit, like a small apple or medium orange (62), and 2 tablespoons peanuts (110).
Total calories: 392
Get Animal Crackers, regular flavor, and have 16 crackers (120) or get 100-calorie pack snacks (any variety with 3 grams or less saturated fat) (100). Bring 1 piece of fruit, like a small apple or medium orange (62), and ¼ cup semisweet or dark chocolate chips (207).
Total calories: 369-389